Metabolism: Fact vs. Fiction

What is metabolism? Exercise professionals and educated exercise professional have posed numerous theories, facts, and understandings of what metabolism is. We can look/read  any magazine, website, or blog related to fitness and weight loss and find information pertaining to "facts" about metabolism. And although they all share commonalities, how specific, reliable, and most importantly valid are these '"facts".  To truly understand, let us define metabolism based on what I call "pop exercise" literature. According to numerous sites...... (Which will remain nameless....hint Google metabolism), metabolism is "the rate in which your body burns calories".....Clearly it’s that simple folks. Surprisingly, if you ask any fitness professional you will get this answer, but who cares right? If you can promise them weight loss, the client/individual does not need to know anything but that. Well readers, that is crap.  How are we supposed to promise achievement of goals if we do not understand or just do not know what the internal processes entail? And what about these things we read all over the place and in all form of media promoting programs to "kickstart" metabolism, or even hear from fitness professionals that certain diets will "increase metabolic rate(s)".....news flash, there is no such thing. 
So let's start truly understanding what metabolism is.  First and foremost, we need to stop referring to metabolism as a singular entity, but instead an amalgamation of processes that occur during ANY type of activity (Rowe, P. (2012)).  For example, your sleep cycle, resting (basal), anabolic/catabolic functions, cardiac, pulmonary, etc. Metabolic output, regardless of individual size, weight, height, age are the SAME (Hamidi, T., Algül, H., Cano, C., Sandi, Et al, 2012).  Ultimately the end result of all metabolic processes is the same. The changes only occur during each individual metabolic component; the efficiency of each system (Hamdi, M., & Mutungi, G. 2011).  For example the cardiac metabolic efficiency of a 250lb man may be different than that of a 150 lb man, thus the cardiac metabolic efficiency is greater with the 150lbs man. But regardless, the different components of the metabolism will equate the end result via utilization of other systems (Kravchenko, L., Aksenov, et al 2012).
Let’s focus on more specific metabolic processes. It’s interesting that when metabolism is brought into conversation, calories are automatically related….well first of all, what is a calorie? Calories are the amount of energy necessary to heat 1 gram of water to 1 degree Celsius……so why is a unit of energy the focus? These units of energy are utilized regardless of activity, it’s the conversion of each unit to fat that becomes an issue, but if you are exercising, you should not have a problem. So why is a unit of energy a focus…the simple answer is that it should not be. Although it is an important component, why should it be the priority? According to Kravchenko, L., Aksenov, et al 2012, metabolism instead is a function of O2 uptake efficiency.  Metabolic functions, regardless of the fuel are highly dependent on the utilization of O2. To simply put, the increased efficiency of metabolic function has a direct relationship with exercise performance and metabolic efficiency. The better you breathe, the more efficient your body becomes.
Now what is this nonsense about thermogenics and metabolism? Does increasing internal temperature create a better “burn”? When you workout hard and you start sweating, that means that my metabolism is working hard right?.......well folks that’s CRAP……for the most part.  Let me clarify this for all you readers through logical, valid, reliable, and scholarly literature.  Your body goes through a series of metabolic efficiency and deficiency know as catabolic and anabolic functions (Dixon, L., Berk, M., Thapaliya, S., et al 2012). During anabolic efficiency, your body is rebuilding…..it is in a state of repair. When you are working out….your body goes through a process called catabolism.  This is when your body is breaking down and using those units of energy called calories. Heat is produced during the anabolic phase….the phase of repair. Ultimately your internal core temp increases at rest. So your temperature (internal) has no bearing on how much you expend!!!  And why would you want to chemically increase your internal temperature in the first place? During anabolism, your body utilizes your synthesized proteins…..the funny thing about proteins; they denature and become useless after X degrees. You just wasted your workout. 
As educated professionals, we need to stop using the word metabolism, and replace it with efficiency. We need to become more educated in all aspects of exercise physiology and not have this constant tunnel vision on one modality of exercise.  Understanding mechanics and proper form is great, but to truly program a person for success, we need to have an understanding of why we are prescribing programming and why we are giving specific advice; not only superficially, but deeper and more specific. WHICH BRINGS ME TO MY NEXT TOPIC……H20….

TUNE IN NEXT WEEK, AND HAPPY EXERCISING!!!

Citations:

Rowe, P. (2012). Regulation of bone-renal mineral and energy metabolism: the PHEX, FGF23, DMP1, MEPE ASARM pathway. Critical Reviews In Eukaryotic Gene Expression, 22(1), 61-86.

Dixon, L., Berk, M., Thapaliya, S., Papouchado, B., & Feldstein, A. (2012). Caspase-1-mediated regulation of fibrogenesis in diet-induced steatohepatitis. Laboratory Investigation; A Journal Of Technical Methods And Pathology, 92(5), 713-723. doi:10.1038/labinvest.2012.45

Zhang, Y., Babcock, S., Hu, N., Maris, J., Wang, H., & Ren, J. (2012). Mitochondrial aldehyde dehydrogenase (ALDH2) protects against streptozotocin-induced diabetic cardiomyopathy: role of GSK3β and mitochondrial function. BMC Medicine, 1040. 

Hamdi, M., & Mutungi, G. (2011). Dihydrotestosterone stimulates amino acid uptake and the expression of LAT2 in mouse skeletal muscle fibres through an ERK1/2-dependent mechanism. The Journal Of Physiology, 589(Pt 14), 3623-3640.

Kravchenko, L., Aksenov, I., Trusov, N., Guseva, G., & Avren'eva, L. (2012). [Effects of dietary fat level on the xenobiotic metabolism enzymes activity and antioxidant enzymes in rats]. Voprosy Pitaniia, 81(1), 24-29. 

Hamidi, T., Algül, H., Cano, C., Sandi, M., Molejon, M., Riemann, M., & ... Iovanna, J. (2012). Nuclear protein 1 promotes pancreatic cancer development and protects cells from stress by inhibiting apoptosis. The Journal Of Clinical Investigation, 122(6), 2092-2103. doi:10.1172/JCI60144

Ghosh, A., Wang, B., Pozniak, C., Chen, M., Watts, R., & Lewcock, J. (2011). DLK induces developmental neuronal degeneration via selective regulation of proapoptotic JNK activity. The Journal Of Cell Biology, 194(5), 751-764. 

Wang, A., Dorso, C., Kopcho, L., Locke, G., Langish, R., Harstad, E., & ... Kirby, M. (2012). Potency, selectivity and prolonged binding of saxagliptin to DPP4: maintenance of DPP4 inhibition by saxagliptin in vitro and ex vivo when compared to a rapidly-dissociating DPP4 inhibitor. BMC Pharmacology, 122.

Strutyns'kyĭ, R., Kotsiuruba, A., Neshcheret, O., Rovenets', R., & Moĭbenko, O. (2012). [The changes of metabolism in myocardium at ischemia-reperfusion and activating of the ATP-sensitive potassium channels]. Fiziolohichnyĭ Zhurnal (Kiev, Ukraine: 1994), 58(1), 13-26. 

8 steps to stress-proof your day

1. REINTERPRET A NEGATIVE EXPERIENCE:
-Say you leave your head-phones in the car when you go to the gym. Interpret the return trip to the car not as an irritant but as a chance to warm up before you even climb on the treadmill.

2. GIVE TO SOMEONE ELSE:
-Doing something nice for others can make you happier and calmer

3. JOT DOWN ATTAINABLE GOALS:
-For the week, aim to achieve one thing everyday. This is a great way to track what's going right.

4. BUILD SOCIAL SUPPORT:
-Brain scans show that the same circuitry fires up when we feel emotional pain as when we feel physical pain. But that circuitry is slower to react in those with greater social support in their daily lives.

5. NOTICE AT LEAST ONE GOOD THING:
-You experience each day. then make it "real" by telling someone about it or writing it down. The even can be as small as getting out of bed on time.

6. MEDITATE:
-Meditation can actually alter our brains, increasing gray matter in regions associated with emotion regulation and dampening activity in the fear-responsive amygdala.

7.GET ENOUGH SLEEP:
-Sleep deprivation is one of the greatest angst inducers-it causes stress hormones to soar and spark other imbalances.

8. EXERCISE REGULARLY:
-Exercise works as a mild or good reducer. One hundred and fifty minutes of moderate exercise a week is linked with both reduced stress levels and increased growth of new brain cells.




References:

1. Kabat-Zinn J. Full catastrophe living: using the wisdom of your body and mind to face stress, pain and illness. New York: Delacorte; 1990;
2. Speca M, Carlson LE, Goodey E, Angen M. A randomized, wait-list controlled clinical trial: the effect of a mindfulness meditation-based stress reduction program on mood and symptoms of stress in cancer outpatients. Psychosom Med. 2000;62:613–622
3. Teasdale JD, Segal ZV, Williams JMG, Ridgeway VA, Soulsby JM, Lau MA. Prevention of relapse/recurrence in major depression by mindfulness-based cognitive therapy. J Consult Clin Psychol. 2000;68:615–623

Proprioception

Proprioception: Introduction

Proprioception is the sense of self in relation to time and space (Wilmore, Costill, Kenney, 2008). To achieve this sense of self, the body uses its proprioceptive sensors to gather information based on the foundations of joint angle, muscular tension, and muscular length. The brain constantly engages in a process designed to position our bodies based upon the information it receives from our senses(Hrysomallis, 2011). This ability is made possible because of the existence of proprioceptive processes. Proprioception can be explained as the awareness of movement and body position. Sometimes proprioception is defined as the body’s joint positioning system (Hrysomallis, 2011) .

Effective proprioceptive processes are dependent upon the ability of the brain to integrate information from all of the sensory systems (Wilmore, Costill, Kenney, 2008). These systems are crucial for the individual’s spatial awareness and reactivity to environmental stimuli. Such said systems include feedback from muscles, joints, vision, the tactile sense (touch/pressure) and the sense of balance or vestibular system (Peixoto, Dias & Dias et al, 2011).

Joint stabilization is the ability of muscles that have been appropriately activated to stabilize a joint (Hrysomallis, 2011). The process of joint stabilization/joint positioning is critical to athletic performance and injury prevention. In the article by Paillard, Margness, et al (2011), performance such as balance and neuromuscular control was observed with athletic surfers, who participated in proprioception development exercises. The better spatial control resulted in an increase in athletic skill level. This was also observed in the throwing accuracy in athletes. According to Wassinger, Meyers et al (2007), due to the new muscular recruitment and stability based on proprioceptive development, throwing athletes showed an increase in throwing performance, as oppose to those who did not participate in proprioceptive developing exercises.

Often times an athlete or individual who has suffered multiple knee injuries will assume that he or she has ‘weak’ or “deconditioned” knees. This may not be the case. One may consider the fact that the athlete or individual is probably in excellent physical shape. The more likely scenario that one should consider or investigate is that the joint positioning systems (proprioceptive foundations, systems, and processes) that the brain uses are not positioning the joint properly or effectively in the midst of athletic movements. Over time, this poor joint positioning will lead to decreased sport performance or limited movement, which will ultimately lead to injury (Fischer-Rasmussen & Jenson, 2000). According to Berdthart & Anderson (2005), one way to artificially remedy this is to use prophylactic braces to help improve proprioception. Another solution to this is the more popular method, which according to Walsh & Gandevia (2011), is by improving the brain’s ability to integrate all the information being received from the various senses and formulate appropriate movement responses the chances of poor joint positioning and injury are reduced, by proprioception developing based exercises.

Balance activities such as single leg exercises or multi-planar movements that integrate the visual, auditory, kinesthetic, tactile, and vestibular senses have the effect of improving the proprioceptive processes that help to reduce injuries and improve performance (Fatma, Kaya, et al, 2010). These improvements can be realized because sensory integration activities increase the effectiveness and efficiency of the neural processes in the brain (Sandrey, Bulger, & Wilder 2009). As neural capability and efficiency increases, a variety of other benefits are realized. Timing improves, vision improves, sense of balance improves, mental processing improves, reaction time improves, and proprioception improves (Fonseca, Ocarino et al, 2005). In short, athletic performance improves.

Works Cited

Bernhardt, T., & Anderson, G. S. (2005). INFLUENCE OF MODERATE PROPHYLACTIC COMPRESSION ON SPORT PERFORMANCE. Journal Of Strength & Conditioning Research (Allen Press Publishing Services Inc.), 19(2), 292-297.

Fatma, A., Kaya, M., Baltaci, G., Taşkin, H., & Erkmen, N. (2010). THE EFFECT OF EIGHT-WEEK PROPRIOCEPTION TRAINING PROGRAM ON DYNAMIC POSTURAL CONTROL IN TAEKWONDO ATHLETES. Ovidius University Annals, Series Physical Education & Sport/Science, Movement & Health, 10(1), 93-99.

Fischer-Rasmussen, T. T., & Jensen, P. E. (2000). Proprioceptive sensitivity and performance in anterior cruciate ligament-deficient knee joints. / Sensibilite proprioceptive et performance de l ' articulation du genou atteint d ' une deficience du ligament croise anterieur. Scandinavian Journal Of Medicine & Science In Sports, 10(2), 85-89.

Fonseca, S. T., Ocarino, J. M., Silva, P. P., Guimarães, R., Oliveira, M. T., & Lage, C. A. (2005). Proprioception in Individuals with ACL-Deficient Knee and Good Muscular and Functional Performance. Research In Sports Medicine, 13(1), 47-61.

Hrysomallis, C. (2011). Balance Ability and Athletic Performance. Sports Medicine, 41(3), 221-232.

Lust, K., Sandrey, M., Bulger, S., & Wilder, N. (2009). The effects of 6-week training programs on throwing accuracy, proprioception, and core endurance in baseball. Journal Of Sport Rehabilitation, 18(3), 407-426

Paillard, T., Margnes, E., Portet, M., & Breucq, A. (2011). Postural ability reflects the athletic skill level of surfers. European Journal Of Applied Physiology, 111(8), 1619-1623.

Peixoto, J., Dias, J., Dias, R., da Fonseca, S., & Teixeira-Salmela, L. (2011). Relationships between measures of muscular performance, proprioceptive acuity, and aging in elderly women with knee osteoarthritis. Archives Of Gerontology And Geriatrics, 53(2), e253-e257.

Walsh, L., Taylor, J., & Gandevia, S. (2011). Overestimation of force during matching of externally generated forces. The Journal Of Physiology, 589(Pt 3), 547-557.

Wassinger, C. A., Myers, J. B., Gatti, J. M., Conley, K. M., & Lephart, S. M. (2007). Proprioception and Throwing Accuracy in the Dominant Shoulder After Cryotherapy. Journal Of Athletic Training, 42(1), 84-89.

Wilmore, J., Costill, D., & Kenney, L. (2008). Physiology of sport and exercise. (4 ed.). Champaign, IL: Human Kinetics.

Does the paleo diet work, or is it just another low carb diet fad?

In general, with only one major gripe I have, (ok, maybe two), I think the paleo diet offers some valid points and valuable insights about what we should be eating for fat loss and for good health.

In fact, if you're going to choose one of the lower carb diets, paleo is arguably one of the better choices.

The premise of paleolithic eating is that "since our genetic code has changed less than 0.02 percent in 40,000 years, this means that our bodies are still expecting to get the same foods and nutrition they were getting 40,000 years ago.

Forty thousand years ago, you had to eat nature-made food. There was no food in cans, boxes or packages was there? The packaging was a peel, a skin or a shell!

There were no TV dinners. There was no drive in fast food. There were no convenience stores.

There was no corn syrup. There was no white sugar. There were no hydrogenated oils. No chemicals. No preservatives. No artificial anything.

There was only what could be hunted and gathered: Meat, fish, nuts, seeds, plants, vegetables, fruits.

By eating what our "stone age" ancestors ate, says the paleo philosophy, we will be eating our proper evolutionary diet and we will rid ourselves of the health and obesity problems that have only recently begun to plague us as a result of modern lifestyle and processed manmade foods.

Sounds pretty good so far, right? so....

What's the Paleo Flaw?

By all means, we should be eating more unprocessed foods, similar to the way our ancestors ate. Frankly I don't think we have to dive into anthropological theory or research to draw the conclusion that hunter-gatherer diets are healthier than twinkies and Coke - that's common sense isnt it?

My only major constructive criticism is that some of these paleo programs not only recommend removal of all kinds of grains and starches (and even dairy, which is a SUPERB source of high quality muscle-building proteins), they outright condemn them as inherently bad, in an absolutist fashion.

Why? well, they claim that agriculture arrived on the scene only 10,000 or so years ago, so any foods produced as a result of the modern agricultural system should also be on the "banned" list because our bodies aren't genetically engineered to consume them.

The truth is, there are some starchy carbohydrates and grains which are very minimally processed or completely unprocessed.

Furthermore, some people can metabolically handle starches and grains just fine, while others cannot (many obese sedentary individuals are likey to have metabolic syndrome and not handle concentrated carbs very well, even natural ones).

To condemn natural foods like brown rice (a staple food for centuries in the Asian cultures, well known for being among the healthiest and longest-lived), 100% whole grains, sweet potatoes, oatmeal, legumes and so on for healthy carb-tolerant people, especially those who are highly active and already reasonably lean, doesn't make a whit of sense to me.

For one thing, I'm not sure if anyone knows EXACTLY how our ancestors ate, but I'm pretty certain that it depended a lot on the culture, climate and geography. Therefore, the amount of carbs eaten could have varied quite a bit, so I don't think there is just ONE type of paleo diet.

What all paleolithic diets would have had in common is the absence of processed and refined foods. The foods were natural; whether they were proteins, fats OR carbs.

Of course, the carb intake wouldn't be very high, since there would be no refined sugar or processed carbs. But even according to Loren Cordain, author of The Paleo Diet, a "paleo" diet could be as high as 40% in carbs, a far cry from many of the low carb diets today (which condemn all carbs to the point of even putting restrictions on fruits and veggies to meet some arbitrary carbohydrate gram limit).

Should all grains and starches be completely avoided?

There is a HUGE difference between natural starches and grains and refined starches and grains.

For example, look at white flour cereal grains versus old fashioned rolled or steel-cut unsweetened oatmeal - a body- building STAPLE. How can someone lump those together into the same category?

They are no where near the same, yet there are Paleo (and low carb) advocates who dogmatically cling to the notion that NO ONE should EVER be eating grains or natural carbs like oatmeal and brown rice.

Almost every bodybuilder I know eats oatmeal for breakfast plus lots of rice, sweet potatoes and other natural carbs. They are the leanest muscular athletes on earth, and the ones who do it naturally, like I do, are among the healthiest as well. If there's some kind of cause-effect relationship between all starches and grains and obesity, independent of calories and activity/training level, how do you explain that?

Certainly, many people need to avoid gluten and lactose, but not everyone is intolerant.

Furthermore, what about biochemical individuality? Is there really one perfect diet suited to every human being or do we vary depending on:

1. your metabolic/body type
2. your current body composition (fat or lean)
3. your genetic predispositions
4. your current state of health
5. your goals; fat loss, muscle growth, athletic performance

In particular, for endurance athletes with a high energy expenditures, eating the concentrated starchy carbs and grains is not only beneficial, it's often crucial to sustaining energy and performance.

Even bodybuilders and strength athletes can benefit from fairly generous starchy carb intakes when increasing muscle mass is the goal.

Aside from that minor quibble I have with some of these paleo programs being too strict with their no grains/starches dictum, I do think that most of the intentions behind the "paleolithic" eating concept are in the right place.

I do believe that the modern Western diet is giving many people an overdose of refined carbs and sugar (contributing to the energy imbalance that causes obesity) and that moderating intake of concentrated carbs almost always helps with fat loss, even if that's simply because you are reducing caloric density.

But I don't believe that agriculture, cooking or the modern food system and everything that came with it is inherently "evil."

Despite all the crap fast food that is manufactured today, (which we can easily avoid by choice with just a little bit of education and awareness), modern technology is a boon to society and I think today is the greatest time to be alive in all of human history.

If you really want to be 100% like a cave man, why not ditch your car and your computer too, because that will certainly get you off your butt more won't it? Heck, ditch your electricity and your refrigerator while you're at it because that would be on the same level of thinking as universally condemining all natural carbs for the sake of being more "paleo."

There is no growth in comfort.....

As living things, our bodies adapt and develop because of stress.....

The human body is involved in a constant process of adapting to stresses or lack of stresses placed upon it. When you stress the body in a manner it’s unaccustomed to (overload), the body will react by causing physiological changes (adaptation) to be able to handle that stress in a better way the next time it occurs.

Every tissue in the body adapts to different kinds of stress. So if for example you want your muscles to grow, you must create the right kind of “overload” in the target muscle so it will adapt by increasing in size. If for example you want a muscle to just get stronger and not bigger, you must create overload in the target system which in this case is mostly neurological.

Simply stated if you do not achieve “OVERLOAD” during your workout you will not improve.

The biggest problem with almost every training program is that it does cause little or any overload in the target system such as muscles, nerves, lungs, hart, bones, tendons etc……

How do you know if you reached overload in your target system? How do you know if your training made any sense? The answer………..Your Personal Point of Overload (PPO)

When you apply all the prescribed principles in our programs, you know exactly when you reached yourPersonal Point of Overload (PPO). You know exactly when you stressed your body enough, forcing it to adapt to the stresses which where place upon it.
With your Personal Point of Overload PPO you know exactly:

• how many sets to perform
• when to increase weights
• when you reached OVERLOAD in the target system
• all your personal training variables
• what to do to reach OVERLOAD at every workout

Rest......

Rest is the least demanding -- yet, often neglected -- strength training requirement. Although adaptation demands overload, rest enables those adaptations to occur. Therefore, overload progression should be individualized and provide lifted muscles with 24 to 48 hours of rest, as stated by the NSCA. Consult a doctor before beginning a weightlifting program.

Psycho-analysis of weight loss

Our eating habits are strongly influenced by the emotions we feel. Our thoughts and will power play a significant role in deciding the amount we eat as well as the success and failure of our dieting expeditions.

Here’s how emotions affect our hunger pangs –

* Anger, depression, anxiety, boredom, and loneliness are triggers for reaching out to the cookie jar.

* You may wish to dull the pain of a confrontation or wash away the memories of being put down by your boss with a jumbo milk shake.

* Emotional hunger also manifests itself when you take food to overcome the anxieties of a close relationship and to avoid thoughts of rejection.

* If self-doubts plague you and you eat to push them down then you are a victim of your moods that push you to eat in excess.

* You may be using food to fill the gaps caused by the unfulfillment of some basic needs such as trust and a sense of belonging in a relationship.

* Often deprivations and hardships experienced as a child are strong triggers to an uncontrolled eating episode.

* You can also view eating as a means of asserting yourself. Nobody tells YOU what to eat!

* You may also take recourse to eating in order to avoid a challenging situation; either at home or at work.

In order to get the most out of your body from a diet you need to first get the most out of your mind. This is how you do it.

Start with a positive attitude. It has a lot to do with the final outcome, more so than the popularity of the health club, the drive of your trainer, and any miracle foods that you may be banking on. Do not whinge or rationalize lapses in your commitment. It will only distance you from your objective. If you have it in your head to do what it takes to achieve success, you will outdo yourself and achieve superlative results regardless of any shortcomings in genes or resources.

Plan for the long term. Treat getting into shape as an event forever and not just a temporary activity to lose a few inches. Equate wellness with a healthy lifestyle. If it involves making some tough decisions then please take those tough decisions. These will most probably be about your self-control, eating habits, and exercise routines.

Be practical and push yourself to achieve those practical aims. Do not start something that you may not be able to finish. Follow through on your decisions. If you become a member of a health club then do go there every day. Complete the entire course of a diet or an exercise plan; do not give up mid way.

There is never a “best moment” to start exercising. The best time is NOW. Do not procrastinate. You have to will yourself to achieve what you wish. Things “hardly” attained are better retained and you owe this not only to yourself but also to your loved ones. Take control of the situation and do not make excuses or shift blame for never being able to get started. Get mentally prepared for some tiredness and inconvenience. The soreness factor is largely a function of your own perception.

Accentuate the positive and focus on what you are gaining. Giving up those cheese and chocolate cakes is actually adding years to your life.

Remember that a target, any target is achieved by focusing on the final deliverable at all times. It is impossible to stay highly motivated all the times and the process will appear tedious at times but do not yield to the temporary relaxations. You do not have forever to get started. Work on it from now and enjoy the fruits forever.

Fight Science: punching power and its effects on the body

Abstract

In recent years, there has been an explosion of interest and participation in fighting sports. Whether it would be active participation or as spectators, the media focused on the increased popularity of these events. These sports include mixed martial arts, karate, and the most recent, boxing. This research paper focuses on one of these three sports; boxing, but more specifically, the biomechanics of the punch and the development of the equipment to ensure the safety of its participants. Within this document, we will discuss how the forces are created during a punch, the injuries that are or can be created as a result, and apply that understanding to how safety equipment is developed or has to evolve to ensure the most optimum level of safety for the fighters using the equipment

Introduction/Background:

You sit on your couch and turn on the television to the title fight that you have been waiting to watch for a month. During the first round, the person you are rooting for takes a punch to the chin and falls down. The bell rings and the fight is over. You now ask yourself “what happened?” To answer this question, one must understand the underlying biomechanics behind the knock out punch.

What is biomechanics? According to McGinnis(2005), “biomechanics is the study of forces and their effects on living things.” In essence, the study of biomechanics in relation to boxing or any other activity or sports is simply the relationship of movement and the forces pre, intra, and post of the initial activity or movement. As it relates to the subject of boxing, physiological or anatomical recruitment of specific muscles generate the forces necessary to create sufficient acceleration and torque which generate the forces needed to knock out the opponent.

When describing or attempting to discuss the forces behind a boxer’s punch and its effects on the body, one must take into account Newton’s three laws of physics; 1.an object at rest stays at rest or an object in motion stays in motion, unless a another outside force acts upon it, 2. The relationship of mass and it’s acceleration resulting in a force produced, and finally the third law which states the concept of action reaction (McGinnis, 2005).

Along with the three laws of Newton, we also must take into consideration muscular recruitment that causes movement to translate and transfer these forces from the puncher to the punched. Muscular flexion and extension, creating a kinetic chain (Wilmore, Costill, & Kennedy, 2008) allows the forces to move and achieve a successful knock-out punch.

The Punch: Forces and Biomechanics

-Muscular/Skeletal Component

Let us start with the muscular recruitment required to achieve the punch. The punch is a successful kinetic chain that releases energy at rest to energy in motion or force. The punch starts from the lower limbs and ends at the fist.

The punch starts with the right foot back. The right foot creates a plantar flexion (which primarily uses the gastrocnemius, soleus, and plantaris muscles). After the plantar flexion occurs, it is follow by the rotation of the right hip in the longitudinal plane. The rotation is then followed by a rotation of the torso, as the result of the flexion of the right internal oblique and left external oblique. As the rotation of the lower and mid body occurs, the right scapula is raised, and the flexion of the glenohumeral joint occurs (mainly caused by the pectoralis muscles, anterior deltoids, and latissimus dorsi)(http://www.180mma.com). Finally, the elbow joint is extended, as a result from the flexion of the triceps (http://www.180mma.com). The end result; a punch.

-The Forces Involved

Now that there is an understanding of the muscular recruitment required to create and translate these forces, we must understand what forces are created. To understand what forces are created, one must apply the three laws of Newton, as described in the previous pages.

According to Newtons 1st Law of Motion, a body at rest stays at rest, while a body in motion stays in motion (McGinnis, 2005). Initially, it is a pretty basic principle, if the boxer’s fist is not moving, then it will stay motionless until a force is generated to move it.

Newton’s 2nd Law is more complicated. In this law, he states that there is a relationship between acceleration and mass (McGinnis, 2005). This relationship is represented by the formula, F=MA (F=force, M=mass, and A=acceleration). What does this mean for boxing? According to this formula, the product of mass and acceleration will equal the amount of force. Greater the mass or great acceleration will yield a greater force output. In the sport of boxing, this is where weight classes come into play. According Stradley (2009), weight classes are important due to the amount of forces that boxers with a greater mass can create. In defense of this article, take into consideration a 210lbs fighter vs. a 150lbs fighter. According to the equation F=MA, the 210lbs fighter will yield a higher force output than the 150lbs fighter; this creates an unfair and unsafe fight. Although punching force does favor the heavier fighter, the equation gives the fighter two ways to increase the force output of the punch. As we already understand, an increase in mass will increase the force, but the force of the punch can also be increased by increasing the acceleration. Ultimately, there are two ways to create a stronger knock-out punch: an increase in mass and/or increase in acceleration.

The Newtons 3rd Law states the action reaction principle. According to McGinnis (2005), the 3rd law concludes that for every action there is an equal and opposite reaction. In relation to boxing, there are two primary components of the punch where this can be applied. First and foremost, as the boxer stands in his stance and pivots on the plantar flexion of the right back foot, gravity is acting downwards, while the reactant force from the ground pushes right back at the boxer. The other applicable case is when the hand makes contact with the strike zone or face, as the fist makes contact the force applied has an equal but opposite reaction on the punching hand.

Aftermath: Injuries

In the sport of boxing, there are three areas where the most injury occurs; the head, hands, and arms. As we discussed in the previous page, force is the result of the product of mass and acceleration. The greater the mass and/or acceleration, the higher the force created, which ultimately increases the risk of injury. According to the study performed by Potter, Snyder, and Smith (2011), there is an estimated 165,602 individuals who have sustained boxing related injury between the years of 1990-2008.

The forces created by the boxer as he/she delivers the punch has the potential to create tremendous damage to the opponent, especially if the contact point is the head. According to the study by Walilko, Viano, and Bir (2005), head punches increase the risk of head and jaw injury due to the straight punches delivered with such high impact velocity, and energy transfer. Ultimately, the level of severity increases as weight class increases. In relation to head injury and damage, ”punches to the head can cause detached retinas, brain hemorrhage, fractured bones, and permanent neurological disorders” (Walilko, Viano, and Bir 2008).

According to Newton’s 3rd law of action reaction, for every force applied, there is an equal and opposite reaction. This holds absolutely true for the damage to the boxers hand and arm. As the boxer punches, the force applied to the opponent is the same force applied to the boxers hand. Such tremendous force over long duration of time creates injury within the bones of the hand. According to a study by Keel (1995), metacarpal fractures are sustained from repetitive punching. The damage created by the reactive forces are also magnified when the hand is in a clenching position. The clenched fist creates exposure of the metacarpophalangeal joints. When tremendous forces are placed on these exposed areas, damage is most likely to occur (Hame & Melone, 2000). Moving up to the arm, forces transferring from hand to lower arm is also enough to create damage in the extensor carpi radialis brevis (Breeze, Ouellette, & Mays, 2009).

Safety Equipment: Forces and Rationale

How does understanding the forces created by the boxer effect the development of boxing equipment or protective equipment? By understanding the forces, an understanding of how to counteract the forces can be achieved. The impact or pressure of the impact is greatest at the sharpest point. By creating and engineering equipment such as a helmet, energy or force can be dispersed over a greater surface area. According to McGinnis (2005), as we increase the surface area and or time it takes to disperse force, the lesser its effect on the individual. Once these forces are absorbed or spread out, the risk of injury is greatly reduced. With the same thought process, the boxing gloves act the same way as the helmet. The gloves disperse the forces or energy over a greater surface area thus increasing the amount of time to disperse the energy. Instead of taking on the force at one point or a short period of time, gloves and helmets, increase the time it takes to disperse the forces due to the material and increased surface area.

Conclusion

There are two components to create a knock-out punch. The first component is muscular and skeletal recruitment and the second is the actual forces necessary to create the perfect punch. As we discussed, these forces are governed by the three laws of Newton; rest and motion, F=MA, and action reaction. Over years of continuous training, the boxer can increase his/her ability to punch harder either by increasing his/her ability to accelerate the fist, better muscular recruitment and strength, and finally increase in mass and size. Ultimately, by understanding the forces created to injure, the same knowledge can be used to create and develop equipment to decrease or eliminate boxing related hand or head injuries.